Veckans pass, Atletboxen v 41 2021

11/10

Weightlifting

Every 2 min x 5, perform:

2 Squat Snatches @ 85% of 1 RM Snatch

Note: drop the barbell between each rep.

Strength

Back squat 5×3 @ 85% of your 1RM back squat

Note: rest 2-3 min between each set.

Open workout

”OPEN 18.2”

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (2×22,5/15 kg)

Bar-facing burpees

Timecap: 12 min

12/10

Gymnastic workout

20-18-16-14-12-10-8-6-4-2

Box jump overs

-> Between each set: 1-5 unbroken bar muscle ups

Endurance

1000m row

Rest 1:30 min

750m row

Rest 1 min

500m row

Accessory (optional)

4 sets for quality:

15 dumbbell pullovers @ moderate weight

13/10

Strength

Strict press 5×3 @ 85% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

For time:

40-30-20-10

Kettlebell swings 24/16 kg

Goblet squats 24/16 kg

20-15-10-5

Burpees

Note: perform 40 KB swings, 40 goblet squats and 20 burpees. Then continue with 30-30-15 etc..

Timecap: 20 min

14/10

TABATA

15/10

Team workout

In teams of 2:

5 rounds (split anyhow):

30 hang clean and jerks 50/35 kg

35 pullups

40/30 calorie assault bike

Timecap: 35 min

17/10

Weightlifting

Every 2 min x 5, perform:

2 Clean and Jerks @ 85% of 1 RM C&J

Note: drop the barbell between each rep.

Strength

Front squat 5×3 @ 85% of your 1RM front squat

Note: rest 2-3 min between each set.

Workout

5-10-15-20

Burpee box jump over

Squat Clean 80/55 kg